Daily WOD – Apr 30, 2018
Box Squat 5x3 (80% 1 RM back squat) Then Seated box jumps 5x5
Football WOD – Apr 29, 2018
6x100yd sprint Then Complete 1 power clean every 30 seconds for 10 minutes at 85% Community Notes: Happy birthday Joe S!
Daily WOD – Apr 28, 2018
With a 20 minute running clock complete: 400m farmer carry Then in the remaining time, AMRAP of: 5 front squats (165/110#) 7 toes to bar WOD Notes: The farmer carry should be relatively heavy, but…
Daily WOD – Apr 27, 2018
Complete for time: 10 bar muscle ups 25 thrusters (75/55#) 500m row 25 power cleans (75/55#) 10 ring muscle ups WOD Notes: The sub for bar muscle ups will be 20 pull ups, the sub…
Open Gym – Apr 26, 2018
Come on in tonight between 4:30 and 7:00 for Open Gym. You can work on anything you like including one of last week's workouts: AMRAP in 15 minutes of 15 C2B pull ups, 5 cleans…
Daily WOD – Apr 25, 2018
Push Press 5-5-5-5-5 Then 15 minutes to work on goals/skills WOD Notes: Take some time today to work toward a 2018 goal or a skill that you are close to getting. Ask your coach for…
Daily WOD – Apr 24, 2018
For time, complete 40-30-20-10 Burpees Russian KBS (70/53#) Row (calories) Walking lunge (each side=1) Pilates Reminder: Heather G is hosting a free Pilates session at ICA on Saturday at 10:30am. Space is limited; reserve your…
Daily WOD – Apr 23, 2018
2018 AGOQ #1 AMRAP in 10 minutes of: 4 thrusters (135/95#) 1 rope climb 8 thrusters (135/95#) 2 rope climbs, 12 thrusters (135/95#) 3 rope climbs WOD Notes: If you can make it through all…
Football WOD – Apr 22, 2018
2018 AGOQ #4 AMRAP in 10 minutes of: 9 handstand push ups 6 bar facing burpees 3 power snatches (165/115#) WOD Notes: Today, push ups can be done in place of hspu and front…
Daily WOD – Apr 21, 2018
Run 1 mile NFT Then Sumo Deadlift 10-10-10 WOD Notes: The goal today is to increase weight each set for three sets. Get strong, get fast!